Allison Turner
I-Vitamin D kulo bhubhane noma ukuthi abameli babathengi badida kanjani abantu - kungaba isihloko sale ndatshana. Kuwebhusayithi yayo, iGerman Society for Nutrition ichaza izinto ezimangazayo mayelana nokuhlinzekwa okufanele kukavithamini D ngezikhathi zobhubhane.
Ukudideka ingxenye 1: Ungayithola kanjani i-vitamin D naphezu kokuvinjelwa kokuxhumana
“Ikakhulukazi ngezikhathi zobhubhane, kufanele wazi ukuthi ungamthola kanjani uvithamini D naphezu kokuvinjelwa ukuthintana,” kusho i-German Nutrition Society. V. (DGE).
Uma leso sitatimende sikwenza uzizwe sengathi ubuchopho bakho buba ifindo, lokho kuyinto evamile ngokuphelele. Kungumxolisi. Umxolisi uchaza isimo esingenangqondo. Isibonelo esidumile salokhu umusho othi “Kuyabanda ebusuku kunangaphandle”.
Noma kunjalo, isitatimende esithi "Naphezu kokuvinjelwa kokuxhumana, manje usungakwazi ukwenzela umndeni wakho we-vitamin D okuthile" singatholakala esitatimendeni sabezindaba esikuwebhusayithi ye-German Society for Nutrition (DGE) mayelana nokunikezwa kwe-vitamin D ngesikhathi sokukhulelwa. ubhubhane.
I-DGE iwumphakathi ozimele wochwepheshe besayensi obona imisebenzi yawo emfundweni yezokudla okunempilo kanye nokuqinisekiswa kwekhwalithi ngezeluleko zokudla okunomsoco kanye nemfundo futhi ngaleyo ndlela ufuna ukufaka isandla empilweni yabantu. Inhlangano ingamaphesenti angama-70 ixhaswe ngohulumeni wobumbano nohulumeni wezifundazwe futhi inesabelomali sonyaka sama-euro angaphezu kwezigidi eziyi-8 (2018).
Umusho okukhulunywa ngawo unengqondo futhi awunangqondo ngoba umndeni we-vitamin D awunandaba ukuthi ugcina ukuthintana noma cha - ngaphandle uma umayelana nokuvinjelwa kokuxhumana nelanga, okungase kukhishwe ngokubheka okuqukethwe kombhalo we-DGE.
Ngoba awufundi lutho ngelanga lapho. Esikhundleni salokho, umuntu ufunda ngokumangazayo ukuthi “ukuphuza izakhamzimba zikavithamini D ngemithamo ephansi (7.5 kuya ku-100 µg ngosuku noma 35 kuya ku-500 µg ngesonto) kunganciphisa imvamisa yezifo zokuphefumula ezinzima”.
Kuyamangaza ngoba i-100 µg ayiwona umthamo ophansi kangako, osalingana no-4,000 IU kavithamini D, ohloniphekile uma kubhekwa umthamo wansuku zonke wama-800 IU ovame ukutuswa yi-DGE.
(Ezinye izinhlangano nochwepheshe batusa i-4000 IU kavithamini D (noma ngaphezulu) ngosuku ukuze kuvinjelwe.)
Ukudideka Ingxenye 2: Izifo eziyingozi zokuphefumula nazo zingabangelwa amagciwane
Kodwa-ke bahlehla ngokushesha - ngemisho: "Ngokusekelwe emiphumeleni yocwaningo kuze kube manje, akukho zincomo ezijwayelekile zokuthatha amalungiselelo kavithamini D ukuvimbela izifo ezithinta ukuphefumula okungathi sína ezingenziwa. Izifo zokuphefumula ezinzima zingaba nezimbangela ezihlukahlukene, njengezifo ezibangelwa amagciwane noma amagciwane.”
Isitatimende esinjalo ngasohlangothini lwalabo okuthiwa ochwepheshe siyamangaza futhi, cishe enye i-alogism. Ngoba kuzwakala sengathi ithimba labahleli be-DGE likholelwa ukuthi ukushoda kwevithamini D kungaba yimbangela yezifo zokuphefumula okunamandla njengamagciwane namagciwane.
Nalu ulwazi lokucacisa izinto:
- Amaphesenti angama-90 azo zonke izifo zokuphefumula ezinzima abangelwa amagciwane. Okusele okuncane kubangelwa amabhaktheriya noma, ezimweni ezingavamile (esimweni sokuntuleka kokuzivikela komzimba), kubangelwa isikhunta.
- Ngokuyisisekelo, ukuntuleka kwevithamini D akusona isizathu sezifo zokuphefumula, kodwa isici esiyingozi - okungukuthi isici esiholela esimiso sokuzivikela esibuthakathaka futhi ngaleyo ndlela kwenza umzimba ube lula kakhulu kumagciwane, amagciwane, isikhunta, njll.
Sesichazile kakade ukuthi kungani futhi kungani ukuntuleka kwevithamini D kwandisa ingozi yezifo ezithinta ukuphefumula okunamandla okusekelwe ocwaningweni lwesayensi esihlokweni sethu esithi Kungani i-vitamin D ibaluleke kangaka lapho kunengozi eyengeziwe yokutheleleka.
Esifinyezweni sethu sezinyathelo ezibaluleke kakhulu zokuqinisa amasosha omzimba, sichaza ngokuqondile ukuthi i-vitamin D ithonya kanjani amasosha omzimba.
Ukudideka Ingxenye 3: I-800 IU yevithamini D yanele, ngisho noma empeleni udinga okwengeziwe
Buyela ekukhululweni kwezindaba ze-DGE: Ngakho-ke ngemva kokuchaza ukuthi ukuthatha i-vitamin D ngemithamo efika ku-4,000 IU (ikakhulukazi uma kwakukhona ukushoda kwangaphambili) kunganciphisa izehlakalo zezifo zokuphefumula, ekugcineni kuyalulekwa ukuthi kuthathwe uvithamini D ngendlela Izithako zokudla kufanele zithathwe kuphela uma ukunikezwa kukavithamini D kungenakuvikeleka ngokuhlangana kwesikhumba kanye nokudla okunomsoco.
Siyavuma. Nokho, kuleli qophelo, inhlangano ekhathalela impilo yabantu kufanele yeluleke ukuba kunqunywe amazinga abo kavithamini D bese ithatha inani elidingekayo lomuntu ngamunye likavithamini D.
Akunjalo nge-DGE. Kuleli qophelo, icacisa ukuthathwa kwe-20 µg (= 800 IU) kavithamini D ngosuku “njengokwanele” uma umzimba ungakukhiqizi ngokwemvelo.
Awukwazi ukuyeka ukumangala. Ngakho-ke nakuba imithamo yansuku zonke efika ku-4,000 IU ichazwa njengesebenzayo ngenhla, lapho ukusebenza kwe-vitamin D supplementation - ngokusho kwe-DGE - kuncike esimweni se-vitamin D, kungazelelwe i-800 IU yanele kuwo wonke umuntu - nokuthi ngisho noma umzimba ayikhiqizi ivithamini ngokwemvelo!
Isiphetho: I-Vitamin D kubhubhane - yile ndlela ohlinzekwa ngayo ngendlela efanele
Sifingqa lolu daba ngale ndlela elandelayo: Ukutholakala okwanele kwevithamini D kubhubhane (noma ngaphandle kobhadane) akuhlangene nokuvinjelwa okungenzeka kokuxhumana. (Ngaphandle kwalapho ungeke uphume endlini uyochamisa ilanga ngaphandle kosizo lwabanye abantu, okungazange kukhulunywe yi-DGE).
Kungamanga ukuthi wonke umuntu unikezwa kahle umthamo wansuku zonke wama-800 IU kavithamini D.
Ngakolunye uhlangothi, kuyiqiniso ukuthi umthamo kanye nokuthathwa kwamalungiselelo kavithamini D kufanele kube umuntu ngamunye, lapho umthamo odingekayo nsuku zonke we-vitamin D ungadlula kakhulu i-800 IU eshiwo yi-DGE njengesiqondiso. Ungafunda ukuthi ungakwenza kanjani lokhu kulesi sixhumanisi esilandelayo mayelana nokudla okufanele kwe-vitamin D.
